Sunday WOD - 10AM class ONLY

December 20, 2014

**REMINDER**

 

We will be having ONE SUNDAY CLASS ONLY at 10am (CrossFit).  There will be NO ENDURANCE WOD tomorrow.  Good luck to everyone competing in Beast Mode Battle tomorrow!!  For those of you who want to come watch and cheer on your fellow CFD athletes, you can find directions and heat information on their website: www.beastmodebattle.com

 

Here is you Sunday WOD...

 

Sunday Dec. 21, 2014

 

CrossFit (10am)

 

A little taste of Beast Mode…

 

Strength:  Perform 5 sets of 8 back squats at 65% of your 1RM

 

3 RFT (8 min. cap):

1 length front rack lunges 55/75

20 KB Swings 35/53

40 DUBs (sub 100 singles)

 

Rest 2 minutes

 

AMRAP in 8 minutes:

500m Row Buy-in

30 Wall Balls 14/20

30 Box Jumps 20/24

30 Ab-mat Sit-ups

 

**depending on the number of athletes, we may have half start on the second part of the WOD and do the first part last**

 

 

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